Hello everyone! I think it is safe to say summer has officially arrived, and so have the high temperatures. Many of you may be able to beat the heat and condition indoors; however, several athletes actually need to acclimate to the hot temperatures in preparation for their sport. The acclimation process allows the body to adapt to the extreme conditions while becoming more efficient in performing the required tasks. This period lasts roughly ten to fourteen days, and the athlete should gradually increase the intensity and workload. It is vital that athletes emphasize hydrating before, during, and after training, practice, or competition. In doing so, they are more likely to continue performing at an optimal level. Below I have listed a few tips to aid and monitor hydration levels for performance.

Drink half of your bodyweight in ounces of water a day (especially if you’re active in extreme conditions)

Drink sixteen ounces of water when you wake up in the morning· Keep a fluid bottle with you all day so you will be reminded to hydrate· Drink at least 8 ounces of water at every meal· Two hours before workouts or competition drink sixteen ounces of water or a sports drink if you’re prone to cramping· Weigh yourself before and after exercise (In doing so, you need to replenish the fluid levels you lost during the exercise bout)· Last but not least…make sure urine color is clear or light yellow. If darker, you need to continue to hydrate before performing

Training in hot weather is not always pleasant, but it’s necessary for several individuals. Embrace the challenge and remember to prepare your body accordingly. Train smart and hydrate, hydrate, hydrate.